接上篇~

 

　　FAT BURNER SECRET #5:

 

　　Train smart on your off days.在休息日明智地锻炼。

 

　　To keep your body in optimal condition and your weight loss steady, Orton recommends incorporating bodyweight exercises with the use of a fit ball. “This not only trains you for full-body strength but also helps the body to move better and keep your supporting muscles strong and active,” says Orton. (Don’t forget: muscle burns more calories than fat!) “Swimming is also an amazing cross-training activity that acts as a form of recovery—like a massage.”

 

　　Your best off-day meal could be quinoa. It’s a complete protein, meaning that it contains the complete chain of amino acids that are necessary for muscle building and fat loss. It’s also high in the amino acid lysine, which helps you burn fat and maintain healthy bones and skin. And according to a study published in the journal Food Chemistry, quinoa has the highest level of betaine, a chemical that revs your metabolism and actually shuts down the genes that encourage belly fat to hang around.

 

　　Optimal*的，quinoa藜麦，amino acids氨基酸，lysine赖氨酸，betaine甜菜碱，revs加速， metabolism新陈代谢

 

　　FAT BURNER SECRET #6:

 

　　Create some fun goals.制造一些有趣的目标。

 

　　Perhaps weight loss is your primary reason to run, but try not to let your brain know that. Weight loss isn’t necessarily as fun or rewarding as some easier, more tangible goals. “Create a long-term goal for your running so the focus becomes the running, rather than the weight loss,” Orton advises.  Whether that’s doing a 5k fun run or just making it a full lap around the football field, set your sights on tangible, running-related victories to set yourself up for success.

 

　　Maybe you should finish your run at a nearby Chipotle, and then order a bean burrito. Beans are high in the chemical butyrate, which encourages the body to burn fat as fuel, and rich in soluble fiber. According to a study at the Wake Forest Baptist Medical Center, for each 10 grams of soluble fiber that study subjects added to their diet, they lost 3.7% of their belly fat in a year!

 

　　tangible切实的，lap一圈，burrito玉米饼，butyrate丁酸盐，

 

　　soluble可溶的，fiber纤维

 

　　FAT BURNER SECRET #7:

 

　　Skip the music.不听音乐。

 

　　We know you’re thinking that’s crazy (we did, too), but just hear Orton out. “I love music just as much as running, but very very rarely ever listen to music when I’m hitting the paths or concrete,” he says. “This should be a time for the mind to become aware of the exercise and can be a very powerful time for self-reflection, personal discovery and even a creative time that can help with your career or passion projects. This self-awareness also creates a “flow” in the brain, similar to the zone, but more predictable,” Orton explains. If running without Beyoncé is too horrible to bear, consider easing into it by enjoying the last 10 minutes of your run in silence. This is an especially good time because excitement is kicking in knowing you’ve almost made it—sans music.

 

　　Another good thing to go without: breakfast. A study from Northumbria University found that people burn up to 20 percent more body fat by exercising in the morning on an empty stomach.

 

　　self-reflection反省，sans没有

 

　　FAT BURNER SECRET #8:

 

　　Surprise! Don’t worry about fancy running shoes.不用担心昂贵的跑步鞋

 

　　When we asked Orton what shoes he’d advise purchasing if you’re a running for weight loss regime, his answer surprised us. “[Before investing in a high end pair of shoes, my first] answer would be to focus more on building foot strength. The strength of our feet directly affects how well we move and run and activate other important running muscles.” Focus on building foot strength by trying out some barefoot balance moves—first flat footed, and then balance with your heel lifted up. If you’re looking for more of a challenge, Orton recommends finding a slant board or wobble board at the gym. “Building foot strength is such a simple act, but so very potent for your running health. Once you’ve devoted time to this, then simply find shoes that feel best for you. As you develop better foot strength, gravitate to a shoe that has a flat bottom and thinner sole,” he says.

 

　　Your feet should be strong, but so should the flavor of your food. A compound in cayenne pepper, called capsaicin, has proven to suppress appetite and boost the body’s ability to convert food to energy. Daily consumption of capsaicin speeds up abdominal fat loss, a study published in the American Journal of Clinical Nutrition found. Just one gram of red pepper (about ? a teaspoon) can help manage appetite and increase calorie burn after a meal, according to a study by Purdue University researchers.

 

　　slant倾斜，wobble摇晃，potent有效的，gravitate倾向 ，cayenne 辣椒，capsaicin辣椒素，suppress抑制，appetite食欲，abdominal腹部

 

　　FAT BURNER SECRET #9:

 

　　Listen to your heart.聆听你的心跳。

 

　　While we’re on the apparel topic, you might want to consider investing in a heart rate monitor: “Educate yourself on the use of a heart rate monitor so you can run at your own level of ability and intensity. This is key to help you continue to improve, lose weight and not over train,” says Orton. In terms of clothing, make sure you’re dressing for the demands of your regional weather. This will not only improve the enjoyment factor in your runs, but also make sure you can’t pull the “I have nothing to wear” card when weather gets in the way.

 

　　Apparel装饰